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Get Better ZZZs: A Library Program and Books On Sleep

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Get Better ZZZs: A Library Program and Books On Sleep

Getting enough sleep is not a luxury—it is something people need for good health. Sleep plays a crucial role in improving your physical and mental wellbeing.  

Research shows that 40 percent of Americans have difficulty sleeping a few times per week; while 1 in 3 says insomnia strikes nearly every night. Not getting enough sleep is linked with many chronic diseases and conditions—such as type 2 diabetes, heart disease, obesity, and depression—that threaten our nation’s health. Not getting enough sleep can lead to motor vehicle crashes and mistakes at work, which cause a lot of injury and disability each year. 

On April 26 at 2pm, we present a program “Sleep Hygiene”, where you will join Jackie Morgado, Lead Technologist at the Center for Sleep Disorders at Cooperman Barnabas Medical Center, to learn about common sleep disorders that affect many people, the effect of sleep on your health, and ways to sleep better.  She will offer tips on how to develop good sleep habits that can help improve your sleep health.

The program is open to all, but registration is required.

Here are books for all ages (including children and teens) on the science of sleep, ways to sleep better, and how to grapple with sleep disorders, which are available with your Livingston Library card. (Descriptions are taken from the publishers, except where noted.)

business of sleep

The Business Of Sleep : How Sleeping Better Can Transform Your Career by Vicki Culpin

Drawing on both seminal and cutting-edge research, alongside interviews with notable CEOs and business influencers, Culpin explores the science of sleep and the impact that poor sleep can have on business and careers. For businesses and their employees, the impact of too little sleep can be extremely detrimental – from the negative impact on decision-making and communication skills, to the way in which the lack of sleep can stifle creativity and innovation.

Hello Sleep : The Science And Art Of Overcoming Insomnia Without Medications by Jade Wu

This is a practical, self-guided tour through evidence-based interventions for chronic insomnia, including cognitive behavioral therapy for insomnia (CBT-I), phototherapy, chronotherapy, mindfulness-based approaches, and medication tapering.  Wu provides in-depth but down-to-earth scientific explanations of how sleep and insomnia work; anecdotes about real patients’ experiences with overcoming insomnia; rationale for why the evidence-based interventions help; and tips for how to problem-solve common pitfalls, along with tailored recommendations for special circumstances (e.g., pregnancy/postpartum, menopause, chronic pain, depression, older adults etc.).

Night Terrors : Troubled Sleep And The Stories We Tell About It by Alice Vernon

Ever since she was a child, Vernon’s  nights have been haunted by nightmares of a figure from her adolescence, sinister hallucinations and episodes of sleepwalking. These are known as ‘parasomnias’ – and they’re surprisingly common.  Here she examines the history of our relationship with bad dreams: how we’ve tried to make sense of and treat them, from some decidedly odd ‘cures’ like magical ‘mare-stones’, to research on how video games might help people rewrite their dreams. Along the way she explores the Salem Witch Trials and sleep paralysis, Victorian ghost stories, and soldiers’ experiences of PTSD. By directly confronting her own strange and frightening nights for the first time, Vernon encourages us to think about the way troubled sleep has impacted our imagination.

Quiet Your Mind And Get to Sleep Solutions to Insomnia for Those with Depression, Anxiety, or Chronic Pain by Colleen E. Carney & Rachel Manber

This workbook uses cognitive behavior therapy, which has been shown to work as well as sleep medications and produce longer-lasting effects. Research shows that it also works well for those whose insomnia is experienced in the context of anxiety, depression, and chronic pain. You’ll learn how to optimize your sleep pattern using methods to calm your mind and help you identify sleep-thieving behaviors that contribute to insomnia.

rested child

The Rested Child : Why Your Tired, Wired, Or Irritable Child May Have A Sleep Disorder–And How To Help by Chris W. Winter

Neurologist and sleep expert Dr. Winter identifies the signs and symptoms of the most common sleep disorders affecting children today, and he empowers parents and caregivers to understand the steps necessary to address and treat their children’s sleep problems. From common issues such as too much screen time and night terrors, to narcolepsy, sleep apnea, and more, the book leaves no stone unturned. It pulls back the curtain on the relationship between poor sleep quality and pediatric epidemics related to psychiatric health, rising obesity, ADD/ADHD, pain disorders, and other undiagnosed disorders of sleepiness and fatigue. 

The Sleep-Deprived Teen : Why Our Teenagers Are So Tired, And How Parents And Schools Can Help Them Thrive by Lisa L. Lewis

An actionable guide for parents of exhausted teens. Teenagers are tired, strapped for time, and often asked to wake up far earlier than they should due to school start times. In The Sleep-Deprived Teen, Lisa L. Lewis, who helped spark the first law in the nation requiring healthy school start times for adolescents, has written a reader-friendly book for parents who want to help their fatigued teens and tweens sleep well. 

The Sleep Fix: Practical, Proven, And Surprising Solutions For Insomnia, Snoring, Shift Work, And More by Diane Macedo

As Macedo explains, the solution to catching zzz’s isn’t as simple as giving up caffeine, or putting away your phone before bed. With her down-to-earth explanations and humor, she instead teaches us how to: understand sleep biology; identify sleep obstacles; flag sleep myths and separate fact from fiction; try counterintuitive approaches; shift our mindset. Most importantly, Macedo — a busy, working mom — teaches us how to adjust and fit these solutions into our everyday lives. Offering expert wisdom, cutting-edge research, intimate sleep stories from public figures, and actionable advice.

The Sleep Prescription Seven Days To Unlocking Your Best Rest (EAudiobook) by Aric A. Prather

Renowned sleep scientist Dr. Prather shares the powerful solutions that he uses to help his patients at his sleep clinic achieve healing and restorative sleep. Going beyond the obvious solutions, Dr. Prather shares surprisingly simple yet deeply effective techniques that will help you lie back and let sleep work its magic. Over the course of seven days, this book will teach you how to get out of your own way, so that your body can do effortlessly what it was built to do: sleep well.

Sleep Reimagined : The Fast Track To A Revitalized Life by Pedram Navab

With Dr. Pedram’s cognitive behavioral therapy (CBT-I) program, paired with relatable case studies of different sleep disorders, readers are guided to new and improved sleep in as little as 4 weeks. In Sleep Reimagined, the 6-step CBT-I program teaches readers how to understand sleep, rewire their arousal system through therapeutic relaxation, practice sleep restriction and stimulus control, restructure attitudes towards sleep, use mindfulness intervention to continue cognitive components, and prevent insomnia relapse through planning.

story of sleep

The Story Of Sleep : From A To Zzzz by Daniel Barone

A literal A-to-Z compendium, the authors’ survey defines sleep-related issues and includes helpful (and occasionally odd) sleep strategies. The “S” section, for example, digs into “second sleep” (a medieval sleep cycle); whether serotonin plays a role in sleep (it may, based on studies done with zebrafish and mice); sexsomnia (similar to sleepwalking, but for “engaging in sexual activity”); keeping a sleep diary (include lights-out time, wake-up time, and how long it takes to fall asleep); and sleep positions (the fetal position is a good option). “M,” meanwhile, includes mattress recommendations (firmer is better) and notes on meditation (which can help one sleep better), “P” dispenses tips for finding the best pillow and covers performance anxiety (which insomniacs can develop when it comes to bedtime, “a vicious cycle where it’s almost impossible to sleep”), and “O” defines obstructive sleep apnea. (From Publishers’ Weekly‘s review)

Trick Yourself To Sleep: 222 Ways To Fall And Stay Asleep From The Science Of Slumber by Kim Jones

Simple strategies and creative tips, all scientifically backed for a good night’s sleep and brighter morning.  These include cover up clocks (stop stressing over every restless minute), eat two kiwis (their folates and antioxidants aid sleep), stick out your tongue (this releases tension in the jaw), try a weighted blanket (it’s like giving your nervous system a hug), make a list (and then set those to-dos aside until tomorrow).

When Brains Dream : Exploring The Science And Mystery Of Sleep by Antonio Zadra

A comprehensive exploration of what dreams are, where they come from, what they mean, and why we have them.   Written by two world-renowned sleep and dream researchers, it debunks many myths about dreams while acknowledging the mysteries that continue to surround both the science and experience of dreaming.

Why We Sleep: Unlocking The Power Of Sleep And Dreams by Matthew P. Walker

Walker, director of UC Berkeley’s Sleep and Neuroimaging Lab, enthusiastically explains how every aspect of our well-being is enhanced by a proper night’s sleep and the disastrous effects of too-little sleep. He writes about how the evolutionary adaptation of REM sleep contributed to the emergence of homo sapiens and how our ability to learn, memorize, and make logical decisions decreases when we are sleep deprived. Different types of electrical activity in our brains move what we experience during the day into long-term memory while we sleep, and studies show that much of this is lost without alternating periods of deep and REM sleep. Less than seven-to-nine hours of sleep per night affects the immune system, too. Walker covers sleep disorders and remedies and cautions that our undervaluing of the need for sleep truly is detrimental to our health, then builds the case for changes in attitude and policies, such as a later start to the school day for teens. (From Booklist‘s review)

The Women’s Guide To Overcoming Insomnia : Get A Good Night’s Sleep Without Relying On Medication by Shelby Harris

More than 60 percent of American women have trouble sleeping― which isn’t surprising, as they have a higher risk of developing sleeping problems. But addressing this issue is more nuanced for women than for men; pregnancy and menopause are just two factors that add complexity to an already difficult problem. At the risk of jeopardizing work, parenting, relationships, or overall health, no woman can afford to deal with sleep deprivation on her own. The Women’s Guide to Overcoming Insomnia is a roadmap for those who experience anything from occasional bad nights to chronic insomnia. It outlines several methods to overcome these issues and improve physical and emotional well- being. From medical sleep aids to nonmedical approaches, the book looks beyond the basics of sleep hygiene, helping women to retrain their bodies and minds for a good night’s sleep every night.

Archana Chiplunkar, Adult Services & Acquisitions Librarian

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